Running: 10 Mile Run or Army 10-Miler, Beginner: 1.5 to 3.5 hrs/wk

Author

Gale Bernhardt

All plans by this Coach

Length

16 Weeks

Typical Week

3 Day Off, 4 Run

Longest Workout

2:00 hrs

Plan Specs

running beginner

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Summary

This 16-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 10-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 11 and 15 minutes per mile (finish time at 1:50 to 2:30). If you use the training plan “as is”, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 20-minute runs and the third day is a 30-minute run. The plan helps you progress to a long run around two hours in length in Week 14. Every three or four weeks, rest weeks are included to help you recover, get stronger and faster.

Find the supporting documents you need to help you with this plan at this link.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:11

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com

Back to Plan Details

Sample Day 1

0:19:48

Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.

Sample Day 3

0:19:48

Run mostly in Zones 1-2 on a mostly flat course.

Sample Day 5

0:19:48

Run very easy, Zone 1 only. A soft surface like dirt or grass would be best.

Sample Day 6

0:30:00

Run in Zones 1-2 on a mostly flat course.

Sample Day 8

0:19:48

Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.

Sample Day 10

0:19:48

Run mostly in Zones 1-2 on a mostly flat course.

Sample Day 12

0:19:48

Run very easy, Zone 1 only. A soft surface like dirt or grass would be best.

Running: 10 Mile Run or Army 10-Miler, Beginner: 1.5 to 3.5 hrs/wk

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